Not getting enough sleep is the worst thing you could do to your health & energy.

Chronically poor sleep can increase the risk of...

· Heart disease · Type 2 diabetes · Some forms of cancer · Dementia & Alzheimers

Want to sleep better? Follow this routine:

#1 - Get sun exposure in the morning

Get at least 15-30 minutes of sunlight in the morning to entrain your circadian rhythms so you can fall asleep faster at night.

A good night of sleep starts first thing in the morning.

#2 - Take a hot shower 1-2 hours before bed

Good quality sleep is linked to your body's thermoregulatory system.

Your core body temperature should decrease as you get ready for bed.

When you take a warm shower it helps cool your system down before going to sleep.

#3 - Blue light blockers when the sun goes down

This is for people who go on screens at night.

Screens emit a blue light, which signals to your brain that it's time to be awake.

Put on blue light blockers so you can block out any blue light that comes from your screens.

#4 - The 3-2-1 sleep method

No eating 3 hours before going to bed to sleep deeper.

No drinking liquids 2 hours before going to bed to avoid peeing at night (if that's a problem)

No social media, email or screens 1 hour before bed to relax your brain before going to bed.

#5 - Read a fiction book

Reading a fiction book before sleeping relaxes you and reduces stress.

It distracts your brain with new information or someone else's story & can help take your mind off of your own troubles.

Reading before bed is one of the best ways to sleep faster.

TLDR:

1. Get morning sunlight
2. Take a hot shower.
3. Blue light blockers on
4. The 321 method
5. Reading a fiction novel

You sleep for 1/3 of your lifetime. Why not make it as awesome as possible? Use this routine to fall asleep like a baby.

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